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  6. Almond butter vs. Clam

Almond butter vs. Clam — In-Depth Nutrition Comparison

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The main differences between almond butter and clam

  • Almond butter is richer in magnesium, manganese, fiber, vitamin B2, copper, and calcium, yet clam is richer in vitamin B12, selenium, and vitamin C.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Almond butter contains less sodium.

Food types used in this article are Nuts, almond butter, plain, without salt added and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Almond butter vs Clam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Clam
Clam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +1450%
Contains more CalciumCalcium +277.2%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +24.2%
Contains more CopperCopper +35.8%
Contains more ZincZinc +20.5%
Contains more PhosphorusPhosphorus +50.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +113.1%
Contains more SeleniumSelenium +2566.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Clam
Clam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +120.4%
Contains more FolateFolate +82.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +265.9%
Contains more Vitamin B5Vitamin B5 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin B6 ~0.11mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Vitamin E 24.21mg 161%
Selenium 2.4µg 64µg 112%
Polyunsaturated fat 13.613g 0.552g 87%
Fats 55.5g 1.95g 82%
Monounsaturated fat 32.445g 0.172g 81%
Magnesium 279mg 18mg 62%
Sodium 7mg 1202mg 52%
Manganese 2.131mg 1mg 49%
Fiber 10.3g 0g 41%
Vitamin B2 0.939mg 0.426mg 39%
Copper 0.934mg 0.688mg 27%
Calcium 347mg 92mg 26%
Vitamin C 0mg 22.1mg 25%
Phosphorus 508mg 338mg 24%
Calories 614kcal 148kcal 23%
Cholesterol 0mg 67mg 22%
Vitamin A 0µg 171µg 19%
Saturated fat 4.152g 0.188g 18%
Protein 20.96g 25.55g 9%
Choline 52.1mg 9%
Vitamin B1 0.041mg 0.15mg 9%
Iron 3.49mg 2.81mg 9%
Vitamin B5 0.318mg 0.68mg 7%
Folate 53µg 29µg 6%
Zinc 3.29mg 2.73mg 5%
Carbs 18.82g 5.13g 5%
Potassium 748mg 628mg 4%
Vitamin B3 3.155mg 3.354mg 1%
Vitamin B6 0.103mg 0.11mg 1%
Net carbs 8.52g 5.13g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.286mg 0%
Threonine 0.555mg 1.099mg 0%
Isoleucine 0.813mg 1.112mg 0%
Leucine 1.483mg 1.798mg 0%
Lysine 0.612mg 1.909mg 0%
Methionine 0.122mg 0.576mg 0%
Phenylalanine 1.149mg 0.915mg 0%
Valine 0.937mg 1.116mg 0%
Histidine 0.55mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Clam
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +2746.2%
Contains more CarbsCarbs +266.9%
Contains more ProteinProtein +21.9%
Contains more WaterWater +3780.5%
Contains more OtherOther +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +18763.4%
Contains more Poly. FatPolyunsaturated fat +2366.1%
Contains less Sat. FatSaturated fat -95.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.